Running or Weights? The Dilemma About the Order in Resistance and Strength Training

Running or weights? The dilemma about the order in resistance and strength training

A recent study reveals that the order of training sessions is not as crucial as we thought

In the world of sports, one of the questions that has generated the most debate among runners and coaches is: should running or strength training be prioritized when both disciplines are scheduled for the same day? Over the years, positions on this issue have multiplied, but science has decided to intervene to put an end to the controversy. A recent study has shed light on this issue, proposing that order is not as important as previously thought. However, there are nuances that must be taken into account when structuring our training routines.

The scientific study in question focused on the analysis of the effects of first performing a resistance session (running) and then strength exercises, and vice versa. The surprise was that, although there were small variations, there was no significant difference in performance between both options. In fact, the results concluded that there is no “correct” sequence that makes the difference in terms of improving endurance.

In this sense, one might think that the definitive answer is that the order of training is not of crucial importance, as long as both disciplines are performed appropriately and consistently. However, experts warn that more research is needed to establish more robust and detailed conclusions.

What factors do affect performance?

Although the order of training may not be decisive, there are other key factors that directly influence a runner's performance. The quality of the training sessions, the recovery between each of them and the consistency with which they are practiced over time are much more decisive. These aspects must be considered with special care, as they can make a difference in long-term results.

In high intensity training, such as speed training or sprints, the situation changes. In these cases, many runners choose to do the race first. Because? Speed ​​sessions require great concentration, good technique and, above all, fresh legs. If intense strength training is performed first, especially in the lower body, this could directly affect the quality of the speed work. That is why, on light days or less demanding training sessions, order loses relevance.

Recovery, the key factor

Recovery is another of the fundamental elements when deciding when to carry out each activity. Too demanding training, whether running or weight training, can generate accumulated fatigue that affects performance in subsequent workouts. This is where the athlete's experience comes into play. If a person feels that the combination of running and weights on the same day causes excessive fatigue or interferes with their subsequent training days, it would be best to separate both sessions, either on different days or leaving more rest space between them.

When to combine running and weights? Recommendations to optimize performance

• High intensity workouts: If the goal is to improve speed or explosiveness, the recommendation is to run first. This will ensure that the legs are fresh and in their best condition to perform the sprints.
• Gentle running or low intensity sessions: In these cases, the order does not influence as much, so you can choose the option that best suits the trainee, whether starting with weights or running.
• Proper recovery: Listening to the body is essential. If you feel that the combination of the two disciplines in the same day causes excessive fatigue, it is best to separate them to avoid overload.

In conclusion, there is no single “correct” way to structure a training day that combines running and weights. What really matters is the regularity with which both disciplines are trained, adjusting the workload according to recovery capacity and prioritizing adequate nutrition. While order may have some impact on high-intensity sessions, generally what is most important is commitment to training and actively listening to your body's signals.

FAQ – Frequently asked questions about the combination of running and weights

1. Is it better to run before or after lifting weights?

There is no definitive answer. The order depends on the type of training you do and your goals. In high-intensity workouts, it is recommended to run first, but in other cases, the order is not so important.

2. What influence does accumulated fatigue have on performance?

Accumulated fatigue can affect performance, especially if running and weight sessions are done on the same day. If you feel that fatigue is interfering, it is best to separate them.

3. How should I organize my routine if I want to improve endurance?

The most important thing is to maintain regularity in training, adapt it to your recovery capacity and make sure you have enough rest time.

4. Is it necessary to separate resistance and strength training on different days?

It's not necessary, but if you experience excessive fatigue or poor performance in subsequent workouts, separating sessions may be beneficial.

5. What is the difference between high and low intensity workouts?

High-intensity workouts, like sprints, require more focus and energy, so it's recommended to do them first. Low-intensity workouts, such as easy rolling, allow for greater flexibility in the order.

6. Does the order of training affect recovery?

In general, the order does not have a large impact on recovery, as long as you take into account the workload and adequate rest between sessions.

7. What role does nutrition play in the combination of training?

Proper nutrition is key to ensuring optimal recovery and good performance. You should prioritize a balanced diet to support both endurance and strength.

8. Can I combine running and weights every day?

Combining both activities every day can be demanding, so it is advisable to listen to your body and adjust the volume of work according to your level of fatigue.

9. Is it advisable to train on an empty stomach to improve resistance?

Training on an empty stomach can be effective for some, but it is not necessary to improve endurance. It depends on the goals and individual response of each athlete.

10. Should I change my approach depending on the season?

Yes, it is advisable to adjust your training focus depending on the season and whether you are working for a specific event or to improve overall.

If you want to learn more about training and practical tips, join our Telegram channel: https://t.me/casino_gurus